Find your range: forget about touching your toes—this test provides a true measurement of your flexibility

Men's Fitness, May, 2005

The Test: An overhead squat

What It Measures: Shoulder and thoracic-spine (upper-torso) flexibility and stability, as well as ankle and hip flexibility.

Why It Matters: Poor flexibility means potential injuries and a more difficult time moving your muscles through their full range of motion, which can limit growth.

How to Do It: Grab a straight bar that's at least four feet long--broomsticks, shower-curtain rods, and light barbells are all fine. Stand with the bar straight over your head, your hands almost double-shoulder-width apart, and the rest of your body set for a squat. Then lower your body until your upper thighs are just below parallel to the floor. (It helps to do this standing sideways beside a mirror.) Your heels should be flat on the floor, your torso parallel to your lower legs (both will lean forward a bit), and your knees and toes pointing forward. The bar should remain over your feet throughout, which means somewhat behind your head.

Problem Sign #1: If you can't do it without the bar moving forward, you need to work on shoulder flexibility.

How to Fix It: Stand with your back against a wall and do a shoulder press. Use just your arms at first--no weights--and press your hands up while keeping your shoulder blades, upper arms, and wrists against the wall throughout the range of motion. (You'll be shocked how tough it is to keep your arms from pulling away from the wall.) Gradually add weight. You should also switch to front squats (with the barbell in front of your neck) instead of back squats.

Problem Sign #2: If you can't squat to parallel with your heels flat, you have a problem with lower-body flexibility.

How to Fix It: Switch to single-leg exercises exclusively--single-leg squats, step-ups, and lunges until your range of motion improves.